Nutrition Facts |
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Calories 1402 |
Calories from Fat 218 |
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% Daily Value* |
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Polyunsaturated Fat 6.34g |
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Monounsaturated Fat 9.98g |
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Total Carbohydrates 227.61g |
101% |
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*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. |
|
Calories |
2,000 |
2,500 |
Total Fat |
Less than |
65g |
80g |
Sat Fat |
Less than |
20g |
25g |
Cholesterol |
Less than |
300mg |
300mg |
Sodium |
Less than |
2,400mg |
2,400mg |
Total Carbohydrate |
|
300g |
300g |
Dietary Fiber |
|
25g |
30g |
|
|
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|
|
Name |
Servings |
Calories |
Tot. Fat |
Sat. Fat |
Trans. Fat |
Cholesterol |
Fiber |
Sodium |
Total Carbs |
Sugar |
Protein |
Iron |
Calcium |
Vitamin A |
Vitamin C |
Almond Milk - 1 cup almond milk |
1 |
59 |
3.51g |
0.27g |
0 |
0 |
0.8g |
5mg |
6.33g |
5.3g |
1.48g |
2% |
2% |
0 |
0 |
Bananas - 1 medium banana |
1 |
105 |
0.39g |
0.13g |
0 |
0 |
3.1g |
1mg |
26.95g |
14.43g |
1.29g |
2% |
1% |
2% |
17% |
Blueberries - 1/4 cup blueberries |
1 |
21 |
0.12g |
0.01g |
0 |
0 |
0.9g |
0 |
5.25g |
3.61g |
0.27g |
1% |
0 |
0 |
6% |
Cereal - Special K Original Cereal |
1 |
120 |
0.5g |
0 |
0 |
0 |
0 |
220mg |
22g |
4g |
7g |
45% |
0 |
15% |
35% |
Cocoa - 1 tsp Cocoa Powder |
1 |
4 |
0.25g |
0.15g |
0 |
0 |
0.6g |
0 |
0.98g |
0.03g |
0.35g |
1% |
0 |
0 |
0 |
Coffee - 1 mug (8 fl oz) coffee |
2 |
4 |
0.1g |
0.02g |
0 |
0 |
0 |
10mg |
0.18g |
0 |
0.56g |
0 |
0 |
0 |
0 |
Water - 1 cup (8 fl oz) water |
1 |
0 |
0 |
0 |
0 |
0 |
0 |
5mg |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
Water - 16 fl oz Bottled Water |
1 |
0 |
0 |
0 |
0 |
0 |
0 |
9mg |
0 |
0 |
0 |
0 |
5% |
0 |
0 |
|
|
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|
|
Name |
Servings |
Calories |
Tot. Fat |
Sat. Fat |
Trans. Fat |
Cholesterol |
Fiber |
Sodium |
Total Carbs |
Sugar |
Protein |
Iron |
Calcium |
Vitamin A |
Vitamin C |
Apples - 1 medium appl |
1 |
72 |
0.23g |
0.04g |
0 |
0 |
3.3g |
1mg |
19.06g |
14.34g |
0.36g |
1% |
1% |
2% |
10% |
Dates - 1 Deglet Noor Date |
1 |
23 |
0.03g |
0 |
0 |
0 |
0.7g |
0 |
6.23g |
5.26g |
0.2g |
0 |
0 |
0 |
0 |
Guacamole - 1 oz guacamole |
1 |
45 |
4.06g |
0.59g |
0 |
0 |
1.9g |
42mg |
2.41g |
0.2g |
0.56g |
1% |
0 |
0 |
5% |
Lettuce - 1 outer leaf |
1 |
5 |
0.08g |
0.01g |
0 |
0 |
0.6g |
2mg |
0.92g |
0.33g |
0.34g |
2% |
1% |
33% |
11% |
Salads - Mixed Salad Greens |
1 |
9 |
0.13g |
0.02g |
0 |
0 |
1.1g |
16mg |
1.76g |
0.48g |
0.84g |
4% |
3% |
0 |
14% |
Swiss Cheese - 1 slice swiss cheese |
1 |
50 |
1.43g |
0.93g |
0 |
10mg |
0 |
73mg |
0.95g |
0.37g |
7.95g |
0 |
27% |
1% |
0 |
Tea - 1 mug Green Tea |
2 |
4 |
0 |
0.02g |
0 |
0 |
0 |
4mg |
0.94g |
0 |
0 |
0 |
0 |
0 |
0 |
Turkey - 1 slice (97% Fat Free) |
2 |
54 |
0.38g |
0.12g |
0 |
26mg |
0 |
650mg |
0.74g |
0 |
11.7g |
0 |
0 |
0 |
0 |
Water - 1 cup (8 fl oz) water |
1 |
0 |
0 |
0 |
0 |
0 |
0 |
5mg |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
Water - 16 fl oz Bottled Water |
1 |
0 |
0 |
0 |
0 |
0 |
0 |
9mg |
0 |
0 |
0 |
0 |
5% |
0 |
0 |
|
|
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|
Name |
Servings |
Calories |
Tot. Fat |
Sat. Fat |
Trans. Fat |
Cholesterol |
Fiber |
Sodium |
Total Carbs |
Sugar |
Protein |
Iron |
Calcium |
Vitamin A |
Vitamin C |
Apples - 1 medium appl |
1 |
72 |
0.23g |
0.04g |
0 |
0 |
3.3g |
1mg |
19.06g |
14.34g |
0.36g |
1% |
1% |
2% |
10% |
Broccoli - 1 cup flowerets |
1 |
46 |
2.1g |
0.39g |
0 |
0 |
3g |
234mg |
5.34g |
1.43g |
3.07g |
3% |
4% |
0 |
66% |
Carrots - 1 cup slices |
1 |
57 |
0.34g |
0.06g |
0 |
0 |
4.4g |
590mg |
13.21g |
6.05g |
1.43g |
7% |
8% |
593% |
8% |
Cauliflower - 1/2 cup cauliflower |
1 |
12 |
0.05g |
0.02g |
0 |
0 |
1.2g |
15mg |
2.65g |
1.2g |
0.99g |
1% |
1% |
0 |
39% |
Lamb - Lean Lamb Foreshank |
1 |
136 |
3.73g |
1.34g |
0 |
78mg |
0 |
90mg |
0 |
0 |
23.9g |
11% |
1% |
0 |
0 |
Rice - Long-Grain White Rice |
1 |
205 |
0.44g |
0.12g |
0 |
0 |
0.6g |
2mg |
44.51g |
0.08g |
4.25g |
11% |
2% |
0 |
0 |
Spinach - 1 cup spinach |
1 |
7 |
0.12g |
0.02g |
0 |
0 |
0.7g |
24mg |
1.09g |
0.13g |
0.86g |
15% |
10% |
188% |
47% |
Tea - 1 mug Green Tea |
2 |
4 |
0 |
0.02g |
0 |
0 |
0 |
4mg |
0.94g |
0 |
0 |
0 |
0 |
0 |
0 |
Water - 16 fl oz Bottled Water |
1 |
0 |
0 |
0 |
0 |
0 |
0 |
9mg |
0 |
0 |
0 |
0 |
5% |
0 |
0 |
|
|
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|
|
Name |
Servings |
Calories |
Tot. Fat |
Sat. Fat |
Trans. Fat |
Cholesterol |
Fiber |
Sodium |
Tot. Carbs |
Sugar |
Protein |
Iron |
Calcium |
Vitamin A |
Vitamin C |
Blueberries - 1/4 cup blueberries |
1 |
21 |
0.12g |
0.01g |
0 |
0 |
0.9g |
0 |
5.25g |
3.61g |
0.27g |
1% |
0 |
0 |
6% |
Granola - Lowfat Granola with Raisins |
1 |
150 |
2.05g |
0.45g |
0 |
0 |
2g |
101mg |
32.8g |
11.64g |
3.28g |
7% |
2% |
0 |
4% |
Seeds - Flax Seeds |
1 |
48 |
3.82g |
0.33g |
0 |
0 |
2.5g |
3mg |
2.62g |
0.14g |
1.66g |
3% |
2% |
0 |
0 |
Tea - Herbal Tea |
2 |
4 |
0 |
0.02g |
0 |
0 |
0 |
4mg |
0.94g |
0 |
0 |
2% |
0 |
0 |
0 |
Water - 16 fl oz Bottled Water |
1 |
0 |
0 |
0 |
0 |
0 |
0 |
9mg |
0 |
0 |
0 |
0 |
5% |
0 |
0 |
Yogurt - Fage 0% Greek Yogurt |
1 |
65 |
0 |
0 |
0 |
0 |
0 |
42mg |
4.5g |
4.5g |
12g |
0 |
0 |
0 |
13% |
|
|
|
|
|
Total: |
1402 |
24.21g |
5.13g |
0 |
114mg |
31.6g |
2180mg |
227.61g |
91.47g |
84.97g |
121% |
86% |
0% |
291% |
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